Month: September 2019

CrossFit Believe – CrossFit

SJerk: Split Jerk (1RM)

From Rack

7RFT: Metcon (Time)

7 Rounds For Time:

7 Front Squats (165/110)

7 Chest To Bar Pullups

Time Cap: 10 Minutes

CrossFit Believe – CrossFit

EMOM8: Metcon (AMRAP – Reps)

Every Minute On The Minute For 8 Minutes, Complete:

3 Squat Cleans (185/120)

*Scale to complete all 24 reps.

AMRAP: Metcon (AMRAP – Reps)

12 Min AMRAP:

Handstand Pushups

Every 3 Min & At Start, Complete:

Run 200m

10 Burpees

*Scale HSPU to shorter ROM or seated DB Press.

CrossFit Believe – CrossFit

FT:: Metcon (Time)

For Time:

21 Deadlifts (155/105)

21 Bar Facing Burpees

21 Box Jump Overs (24/20)

Rest 4 Mins…

15 Deadlifts (155/105)

15 Bar Facing Burpees

15 Box Jump Overs (24/20)

Rest 4 Mins…

9 Deadlifts (155/105)

9 Bar Facing Burpees

9 Box Jump Overs (24/20)

Overall Time Cap: 20 Minutes

CrossFit Believe – CrossFit

10rft: Metcon (Time)

10 Rounds For Time:

35 Double Unders

9 Front Squats (95/65)

2:1 SU:DU

Time Cap: 16 Minutes

CrossFit Believe – CrossFit

PRTNR: Metcon (Time)

For Time w/ Partner:

100 Cal Row/Bike/Ski

100 Clean & Jerk (95/65)

100 Cal Row/Bike/Ski

Time Cap: 20 Minutes

*Please do not drop the barbells from overhead.

CrossFit Believe – CrossFit

Announcement

Coaches, please explain the new childcare policy to your class during the workout briefing. All children must remain upstairs, no exceptions.

AMRAP: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

Run 1 Mile,

Then, AMRAP:

8 Right Arm DB Snatches (50/35)

8 Right Arm Overhead DB Lunges

8 Left Arm DB Snatches

8 Left Arm Overhead DB Lunges

16 Situps

*Please note your mile time in the comments section. The run doesn’t count towards your AMRAP SCORE.

*Lunges are stationary.

CrossFit Believe – CrossFit

Announcement

Pick Bench Press OR Push Jerk

Bench: Bench Press (3RM)

Build To 3RM

Jerk: Push Jerk (3RM)

Build To 3RM From Rack

3RFT: Metcon (Time)

3 Rounds For Time:

Run 200m

20 Wallballs (20/14)

10 Burpees Box Jump Overs (24/20)

1 Rope Climb (15ft)

Time Cap: 12 Minutes

CrossFit Believe – CrossFit

Anne: Metcon (Time)

Anne Bott’s Birthday Beatdown

Teams Of 3, Complete:

2 Rounds For Time:

400m Sled Push (90/45)

38 Synchro Squats*

400m Sandbag/KB Carry (Switch Objects As Needed)

38 Squat Cleans**

*During Squats: (Switch As Needed)

Athlete 1: Sandbag On Back (Tube Bag)

Athlete 2: Goblet Position (53/35)

Athlete 3: Air Squats

**Squat Cleans Increase (135/95) (195/125)

Time Cap: 30 Mins

CrossFit Believe – CrossFit

KimBD: Metcon (Time)

Kim’s Birthday Beatdown

For Time:

38 Double Unders

38 Pull-ups

38 Deadlifts (95/65)

38 Double Unders

38 Handstand Pushups

38 Hang Power Cleans (95/65)

38 Double Unders

38 Toes to Bar

38 Shoulder to Overhead (95/65)

Time Cap: 23 Minutes

CrossFit Believe – CrossFit

17min: Metcon (AMRAP – Reps)

17 Min Clock – For Reps:

1 Min Wallballs

1 Min Assault Bike

1 Min Burpees

1 Min Row

1 Min KB Swings

1 Min Rest